This is straight out the Power Athlete playbook. Taught to me by the mighty viking himself, Big D! Have fun with this one.

Dragon008

STRENGTH/SKILL

Primal Complex #1 – sandbag

Clean to shoulder

Squat

L lunge

R lunge

L Step-up

R Step-up

L Reverse Lunge

R Reverse Lunge

Drop Bag

Switch shoulder & repeat. The full complex with bag on each shoulder is considered 1rep.

Work up to heaviest doable weight then complete 3 – 5 reps. Rest as needed between reps

 

 

CONDITIONING

5 RFT – 18min Time Cap

5 Sandbag Bears Complex

(1 rep = clean, front squat, press, back squat, press)

5 KB Snatch L/R

(5 each arm, reps to be completed on one arm before switching to other)

25m Carry

Shoulder Sandbag, Farmer’s carry KB

25m Carry – switch sides

Shoulder Sandbag, Farmer’s carry KB

Post experience to comments.

2 thoughts on “WOD for Fri, 14.07.25

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